3 Best Exercises for Knee Pain Relief in NYC Runners Training for the Marathon
If you're training for the NYC Marathon and feeling nagging knee pain, you're not alone. Knee discomfort is one of the most common issues we treat at Recover Health in Long Island City, especially among distance runners pushing their mileage during marathon season.
The good news? A few targeted exercises can help reduce knee pain, build strength, and keep you running strong all the way to Central Park.
Common Causes of Knee Pain in NYC Runners
Training on pavement, increasing mileage too quickly, and tight city spaces can all contribute to runner’s knee(patellofemoral pain), IT band syndrome, or general overuse injuries. At Recover Health LIC, we often see runners dealing with:
Weak hip and glute muscles
Poor knee alignment from overtraining or poor form
Tightness in the quads, calves, or hamstrings
Incorporating strength and stability exercises can help address the root causes and prevent further damage—especially as race day approaches.
Top 3 Exercises to Relieve Knee Pain for NYC Marathon Runners
These exercises are runner-approved, physical therapist-recommended, and easy to add to your prehab or recovery routine.
1. Glute Bridges
Why LIC runners need it: Weak glutes are a major factor in poor running mechanics, especially on long runs across bridges or inclines like Queensboro or Harlem Hill.
How to do it:
Lie on your back with your knees bent, feet flat.
Drive through your heels to lift your hips.
Squeeze your glutes at the top and slowly lower.
Do: 3 sets of 12–15 reps
📍 Tip from our Long Island City PT team: Focus on glute activation over lower back compensation.
2. Lateral steps with Resistance Band
Why NYC runners need it: Helps stabilize the hips and knees during repetitive pavement pounding and prevents inward knee collapse.
How to do it:
Standing with feet hip width apart, knees bent.
Place a resistance band above your knees.
Take a step to the side and return to the starting point before doing the same on the opposite side.
Do: 3 sets of 15 reps per side
3. Wall Sits
Why it’s ideal for marathoners: Builds quad and glute endurance—perfect for long-distance efforts, downhill running, and finish-line sprints.
How to do it:
Stand with your back against a wall.
Lower into a seated position (knees at 90 degrees).
Hold for 30–60 seconds.
Repeat: 2–3 rounds
📍 Try this post-run near Gantry Plaza or before your next hill workout.
Expert Tip from Recover Health Long Island City
As specialists in sports recovery and injury prevention in LIC, we recommend doing these exercises 2–3 times per week, especially after long runs or intense workouts. Pair them with foam rolling and mobility drills to keep tissues healthy and joints moving properly.
Need Professional Help?
If knee pain is interfering with your training, don't wait until taper week to address it. At Recover Health in Long Island City, we work with NYC runners every marathon season to:
Reduce pain
Improve mechanics
Personalize rehab plans
Keep you on track for race day
📍 Conveniently located near Court Square, Gantry Plaza, and the 7/E/M/G trains—just minutes from Manhattan and Queens running routes.